overtraining-muscles-bodybuildingThis information I took directly from the American Heart Association’s webpage. With all of the new electronic gadgets available, it’s never been easier to calculate your heart rate. If you don’t have a tracking device, you can calculate your heart rate the old fashion way by taking your carotid pulse on your neck and counting the beats for 10 seconds and then multiplying by 6.

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute

Even if you’re an older athlete (let go of your ego) you should adhere to the above heart rate guidelines. By pushing yourself too hard, you’re not only putting yourself at risk, you could also be digging yourself into in hole for over training. Overtraining is simply an imbalance between work and recovery. Some of the side effects of overtraining are insomnia, getting sick often, develop odd aches and pains—an overall run down feeling.

Try backing off because you could be sabotaging your results and compromising your health. I know it’s going to sound annoying but you’ve heard it before—everything in moderation!

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